KP: Ballet Dancer Program Update (7-31-19/8-5-19)

  • WE discussed the importance of gaining hip mobility to reduce stress on the knee…specifically the motion of pigeon pose without groin pain. Trying to get your hip on the ground
  • The sequence we went through is below: 10-15 reps of each movement
  • Movement #1 Bridge
  • New addition
    • Plank Variations(30-90secforeach)
      • Higher surface and lift one knee up and kick back
      • Floor holds
  • Movement #2: Rock hands and knees with hands out further
  • New Addition: Step Lunge: 15x each leg
  • Movement #3: Bear to Downward Dog
  • Movement #4: Wall heelraise
  • New addition: band Around Feet Side Step
  • Movement #5: Cross leg progression(Choose1)
    • Seated progression
    • Pigeon pose options